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  Day

 1   Day  2   Day  3  
Upon  rising     Luke-­‐warm  water  with  juice  of  half  a  lemon   Luke-­‐warm   water   with   juice   of   half   a   Luke-­‐warm  water  with  juice  of  half  a  lemon  
  lemon  
Breakfast   3   wholegrain   rye   crackers/   8   Marys   crackers   ¾   cup   cooked   oatmeal,   1   tsp   flax   seed,   2   eggs   made   into   a   vegetable   omelet   with  
  with  1  tbsp  almond  butter   1/2   cup   blueberries,   8   pecan   halves   homemade  salsa    +  1  slice  of  toast  
1  grapefruit   chopped  and  sprinkled  with  cinnamon   (Servings:   1   grain,   1   protein   ,   1-­‐2   servings  
(Servings:  1  grain,  1  nut,  1  fruit)   (Servings:  1  grain,1  oil,  ½  fruit,  1  nut)   category  1  vegetables)  
Lunch   1  Cup  Chili  with  beans  and  turkey   Minestrone   Soup   with   sautéed   greens   Chickpea  Pita  Pocket  
  Tossed   Salad   (1-­‐2   cups   mixed   shredded   and  beet  salad   ½   cup   chickpeas,   1   small   red   pepper   diced,   ½  
greens,  3  oz.  tuna,  ¼  cup  raw  broccoli  florets,   (Servings:   1   legume,   unlimited   cucumber   diced,   ¼   cup   cherry   tomatoes,   1   tsp  
cucumber     and   tomato   slices   +   1   tbsp   category   2   vegetables,   1   category   2   olive   oil,   1   clove   garlic,   sea   salt   to   taste,   1   tsp  
Vinaigrette  dressing   vegetables,  1  oil)     parsley  
(Servings:   1   legume,   1   protein,   2   oil,     ½  whole  wheat  pita  
unlimited  category  1  vegetables)   (Servings:   1   legume,   1   oil,   1   grain,     unlimited  
category  1  vegetables)  
Snack   6-­‐8  stalks  of  celery  +  ½  cup  broccoli  florets  +   2  hard  boiled  eggs   2   small   peaches   with   ¾   cup   greek   yogurt,   8  
  2  tbsp  nut  butter       walnut  halves,  chopped  
(Servings:  1  nuts,  1  category  1  vegetables)   (Servings:  1  protein)   (Servings:  1  fruit,  1  protein,  1  nut)  
Dinner   4   oz   steak   with   1   small   baked   potato   1   Chicken  &  Vegetable  Stir  fry*   Roasted   Salmon   with   Salsa   &   Guacamole   (1/4  
  serving  stir  fried  eggplant  and  tomatoes   3  oz  Chicken  breast   avocado,  lemon  juice,  salt,  tomato,  onion)*  
½   cup   steamed   green   beans   and   ½   cup   ½   cup   broccoli   florets,   ½   cup   bok   choy,   2    
mushrooms   sautéed   with   1   clove   minced   celery  sticks,  ½  an  inch  ginger  minced,  2   (Servings:  1  protein,  3  oil,  unlimited  category  
garlic  in  1  tsp  olive  oil   cloves  garlic,1    onion,  1  tsp  coconut  oil,  1   1  vegetables)  
(Servings:   1   protein,   2   oil,   unlimited   tsp  soy  sauce)   4  oz  salmon  fillet  
category   1   vegetables,   1   category   2   (Servings:   1   protein,   1   oil,   unlimited   ½  tsp  olive  oil    
vegetables)   category  1  vegetables,)   ¼  tsp  fresh  lime  juice  
1  tbsp  cilantro,  freshly  chopped  
salt  and  pepper  to  taste  
Snack   1  medium  apple   ¾  cup  blueberries  +  ½  cup  greek  yogurt    6  baby  carrots  ,  6  celery  sticks  
  (Serving:  1  fruit)     +  1  tbsp  flax  seed.   with  ¼  cup  hummus  
(servings:  1  protein,  1  fruit  )   (Servings:   ½   category   2   vegetables,   1  
category  1  vegetable,  1  legumes)